Are you taking the right steps towards prevention, early detection and managing your health for the long run? Take this simple health quiz to learn more about your health habits and tips for how you might be able to improve.

Please note that while this quiz is based on published research in the area of evidenced-based medicine as well as input from experts at the Copeman Healthcare Centre, it does not take into account your specific condition or personal needs and is not intended to be a replacement or substitute for professional medical advice or diagnostic tests. It is strongly recommended that for a personalized assessment of your health, you should consult your physician or one of the clinicians operating out of the Copeman Healthcare Centre.

What is your age?

What is your biological gender?

What is your weight & height?

Weight In kilograms (kg)

Height In centimetres (cm)

Weight In pounds (lbs)

Height In feet/inches

Are you a smoker?

Approximately how many minutes per week do you partake in moderate to vigorous aerobic exercise?

Does your workout routine include weight or resistance training?

How many hours do you spend sitting per day?

How many meals do you eat out (i.e. pick up, take out or dine in) per week?

Approximately how many servings of fruits & vegetables do you eat per day?

1 serving of most fruit/vegetables = approx. 1 cup.

1 serving of leafy greens = approx. 2 cups.

How many drinks of alcohol do you have per day on average?(1 standard drink = 5oz wine, 12 oz beer, 1 oz spirit)

How many hours do you sleep per night, on average?

Based on the information you provided, your overall health… IS GREAT

Based on the information you provided, your overall health… IS GOOD

Based on the information you provided, your overall health… NEEDS IMPROVEMENT

Congratulations! Based on the answers you provided, it sounds like you are taking many of the right steps to proactively manage your health. Now it’s time to take your game to the next level. Read below for a more detailed assessment of your overall health, plus tips and tricks on nutrition, fitness, and preventative healthcare.

Thank you for taking our interactive health assessment. Based on the answers you provided it sounds like you're in pretty good health but there may be a few areas that you need to work on. Read below for a more detailed assessment of your overall health and how you can help take it to the next level.

Thank you for taking our interactive health assessment. Based on the answers you provided, it sounds like you may be having some challenges when it comes to practicing prevention and taking care of your overall health. Read below for a more detailed explanation of your results, plus tips and tricks on how you can get started on the path to better health.

Your overall exercise level… IS GREAT

Your overall exercise level… IS GOOD

Your overall exercise level… NEEDS IMPROVEMENT

Your aerobic exercise level… IS GREAT

Your aerobic exercise level… IS GOOD

Your aerobic exercise level… NEEDS IMPROVEMENT

Based on the answers you provided, you are doing a great job of being active and ensuring that you get the recommended 150 minutes of moderate to vigorous activity per week. Keep up the great work!

Although you are getting more than 75 minutes of aerobic activity on a weekly basis, you are not yet meeting the World Health Organization's recommended 150 minutes of moderate to vigorous activity per week. Go for a walk on your lunch break or grab a pal and head for a group fitness class to get moving!

While you might be getting some weekly activity, you are not currently meeting the World Health Organization's recommended 150 minutes of moderate to vigorous activity per week to maintain overall health. Take action towards improving your cardiovascular fitness by taking a brisk walk around the block on your lunch break, heading out for a bike ride with the family, or signing up for a group fitness class with a friend to get started!

Your weekly weight training… IS GREAT

Your weekly weight training… IS GOOD

Your weekly weight training… NEEDS IMPROVEMENT

Great job on including this in your routine! It is important to include weight training in your weekly routine, as this helps to build increased strength of bones, muscles and connective tissues (tendons and ligaments), and provides a better quality of life.

The American Heart Association recommends including at least two strength or resistance training workouts in your weekly routine. This helps to build increased strength of bones, muscles and connective tissues (tendons and ligaments), makes it easier for your body to burn calories and thus maintain a healthy weight, and provides a better quality of life.

Your overall physical health… IS GREAT

Your overall physical health… IS GOOD

Your overall physical health… NEEDS IMPROVEMENT

The hours you spend sitting per day… IS GREAT

The hours you spend sitting per day… IS GOOD

The hours you spend sitting per day… NEEDS IMPROVEMENT

Studies show that sitting for less than 6 hours per day can have extraordinary benefits to your health. Great job on keeping active and moving throughout the day!

While you do a good job of moving each day, you can achieve even more benefits by sitting for less than 6 hours per day. Studies show that this can help to reduce risk of numerous health concerns! Learn more about "the sitting disease" and how you can make changes to improve your health.

It sounds like you may have a sedentary job or lifestyle, which can unfortunately lead to a number of health concerns. A 2009 study that followed more than 17,000 Canadians aged 18 to 90 for 12 years not only showed a positive association between sitting time and mortality from all causes (except cancer), it also suggested that those who spend the better part of their day sitting will still have an elevated risk of mortality even if they are physically active. Try to get up and stretch every 45 minutes to reduce your overall time in the chair!

Are you a smoker? NO

Are you a smoker? YES

Well done! By not smoking, you are making an excellent decision for your health. In addition to reduced risk of lung cancer, heart disease and stroke, researchers on average estimate that non-smokers live about 15 years longer.

No matter what stage of life you\’re in or how long you\’ve been smoking, it\’s never too late to enjoy the benefits of quitting. Cessation will not only stop the daily damage to your body, but will also have an immediate positive effect on every aspect of your health, the health of those around you, and your overall quality of life. Tobacco continues to be the leading cause of preventable death nation-wide, leading to more than 37,000 premature deaths every year.

The amount of sleep you get… IS GREAT

The amount of sleep you get… IS GOOD

The amount of sleep you get… NEEDS IMPROVEMENT

Congratulations - you are getting the National Sleep Foundation's recommended seven to nine hours of sleep per night!

You get some quality sleep, but you may not be getting adequate sleep for optimal health. The National Sleep Foundation recommends sleeping an average of seven to nine hours a night. Aim to sleep between the hours of 10pm and 6am for optimal results!

You are not getting an adequate quantity of sleep for optimal health. Sleep is essential for our physical, emotional and mental health. It enhances our immune system, helps our muscles and bones heal from daily wear and tear, purges metabolic waste from our brains and even recalibrates our emotional navigational system.

Your overall nutrition… IS GOOD

Your overall nutrition… NEEDS IMPROVEMENT

The number of times you eat out per week… IS GREAT

The number of times you eat out per week… IS GOOD

The number of times you eat out per week… NEEDS IMPROVEMENT

You do a great job of cooking primarily at home and limiting restaurant meals. This has been shown to reduce sodium intake and lead to improvements in overall health!

Restaurant meals are often higher in sodium and fat compared to meals prepared at home. Consider eating out less than 3x per week to achieve improved health benefits.

You eat out quite regularly, which could put you at risk for a number of health issues. Not only are restaurant meals typically higher in sodium and fat compared to meals prepared at home, but they typically lack in fruits and vegetables. Aim to eat out less than 3x per week to not only save money, but achieve improved health benefits!

The number of fruits/veggies you eat per day… IS GREAT

The number of fruits/veggies you eat per day… IS GOOD

The number of fruits/veggies you eat per day… NEEDS IMPROVEMENT

You consume the optimal amount of fruits and vegetables per day. In addition to being a valuable source of essential nutrients, fruits and vegetables slow the digestive process and act as an important source of fibre - keep up the great work!

Although you do eat some fruits and vegetables, you could benefit from adding more to your diet. Registered dietitians and many medical professionals now promote the "healthy plate concept", which prescribes 8-10 servings of fresh vegetables and fruits per day. Aim to add an extra serving to each meal to achieve the optimal dose!

You are not eating enough fruits and vegetables to maintain a healthy diet (8-10 servings per day). In addition to being a valuable source of essential nutrients, fruits and vegetables slow the digestive process and act as an important source of fibre. A diet rich in fibre brings many health benefits. Fibre can help to manage cholesterol and blood sugar levels, prevent constipation, promote a healthy gut, and manage a healthy weights.

The amount of alcohol you drink per week… IS GREAT

The amount of alcohol you drink per week… IS GOOD

The amount of alcohol you drink per week… NEEDS IMPROVEMENT

It seems like you know how to enjoy alcohol in moderation. Too much alcohol can lead to weight gain, high blood pressure, increased levels of blood sugar, diabetes, poor sleep and insomnia. Continue to keep your intake low to reap the health benefits!

Although you don't drink excessively, you could achieve improved health benefits by limiting your average daily alcohol intake to 1 or 2 glasses per day (for women and men, respectively). A recent study that looked at the alcohol consumption of 600,000 people found that more than five drinks per week could reduce lifespans by up to two years. Enjoy alcohol, but in moderation!

You may want to re-examine your average daily alcohol consumption. The more serious effects of excessive alcohol consumption include an increased risk of hypertension, heart disease, liver disease and many types of cancer. Other consequences include unwanted weight gain, insomnia and negative changes in mood. Consider limiting your average daily alcohol intake to 1 or 2 glasses per day (for women and men, respectively).